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Exercises

Set 1: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Alternating Bicep Curls
Alternating Bicep Curls
10 reps
Bicep Curls
Bicep Curls
10 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Deadlift
10 reps
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
5 reps
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
8 reps
Tricep Kickbacks
Tricep Kickbacks
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
1 minute
Chair Tricep Dips
Chair Tricep Dips
10 reps
Chair Tricep Dips
Chair Tricep Dips
10 reps
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
8 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Ab Curls
Ab Curls
10 reps
Ab Curls
Ab Curls
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Crunches
Crunches
10 reps
Crunches
Crunches
10 reps
Leg Raises
Leg Raises
10 reps

Set 2: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Alternating Bicep Curls
Alternating Bicep Curls
10 reps
Bicep Curls
Bicep Curls
10 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Deadlift
10 reps
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
5 reps
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
8 reps
Tricep Kickbacks
Tricep Kickbacks
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
1 minute
Chair Tricep Dips
Chair Tricep Dips
10 reps
Chair Tricep Dips
Chair Tricep Dips
10 reps
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
8 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Ab Curls
Ab Curls
10 reps
Ab Curls
Ab Curls
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Crunches
Crunches
10 reps
Crunches
Crunches
10 reps
Leg Raises
Leg Raises
10 reps

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Alternating Bicep Curls
Alternating Bicep Curls
10 reps
Bicep Curls
Bicep Curls
10 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Deadlift
10 reps
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
5 reps
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
8 reps
Tricep Kickbacks
Tricep Kickbacks
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
1 minute
Chair Tricep Dips
Chair Tricep Dips
10 reps
Chair Tricep Dips
Chair Tricep Dips
10 reps
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
8 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Ab Curls
Ab Curls
10 reps
Ab Curls
Ab Curls
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Crunches
Crunches
10 reps
Crunches
Crunches
10 reps
Leg Raises
Leg Raises
10 reps


Related Workouts

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    Front, Back, Side-to-Side
    25 minutes, Moderate
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense
  • Limber Lady
    Limber Lady
    25 minutes, Casual
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense
  • Cycling Interval Workout - Advanced
    Cycling Interval Workout - Advanced
    32 minutes, Intense

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